This is a reader-friendly overview of Vitamin K. For much more details, see our overall health qualified reality sheet on Vitamin K.
What is vitamin K and what does it do?
Vitamin K is a nutrient that the physique desires to keep healthy. It is important for blood clotting and healthy bones and also has other features in the physique. If you are using a blood thinner such as warfarin (Coumadin®), it truly is pretty important to get about the exact same amount of money of vitamin K each and every day.
How a great deal vitamin K do I need?
The amount of money of vitamin K you need is dependent on your age and sex. Typical every day recommended amounts are detailed underneath in micrograms (mcg).
|Lifetime Phase||Recommended Amount|
|Start to 6 months||2. mcg|
|7–12 months||2.5 mcg|
|1–3 yrs||thirty mcg|
|4–8 yrs||fifty five mcg|
|9–13 yrs||60 mcg|
|14–18 yrs||75 mcg|
|Adult adult men 19 yrs and more mature||one hundred twenty mcg|
|Adult women of all ages 19 yrs and more mature||ninety mcg|
|Expecting or breastfeeding teenagers||75 mcg|
|Expecting or breastfeeding women of all ages||ninety mcg|
What foods give vitamin K?
Vitamin K is observed obviously in many foods. You can get recommended amounts of vitamin K by ingesting a assortment of foods, like the following:
- Eco-friendly leafy greens, such as spinach, kale, broccoli, and lettuce
- Vegetable oils
- Some fruits, such as blueberries and figs
- Meat, cheese, eggs, and soybeans
You can find back links to much more food resources of vitamin K in the previous area of this reality sheet, The place can I find out much more about Vitamin K?
What varieties of vitamin K nutritional nutritional supplements are accessible?
Vitamin K is observed in multivitamin/multimineral nutritional supplements. Vitamin K is also accessible in nutritional supplements of vitamin K on your own or of vitamin K with a handful of other vitamins such as calcium, magnesium, and/or vitamin D. Popular types of vitamin K in nutritional nutritional supplements are phylloquinone and phytonadione (also referred to as vitamin K1), menaquinone-four, and menaquinone-7 (also referred to as vitamin K2).
Am I having adequate vitamin K?
Vitamin K deficiency is pretty rare. Most people in the United States get adequate vitamin K from the foods they try to eat. Also, microorganisms in the colon make some vitamin K that the physique can soak up. Nevertheless, certain groups of people may possibly have difficulty having adequate vitamin K:
- Newborns who don’t receive an injection of vitamin K at beginning
- Persons with conditions (such as cystic fibrosis, celiac sickness, ulcerative colitis, and brief bowel syndrome) that decrease the amount of money of vitamin K their physique absorbs
- Persons who have had bariatric (pounds decline) surgical procedures
What takes place if I don’t get adequate vitamin K?
Serious vitamin K deficiency can lead to bruising and bleeding complications mainly because the blood will get longer to clot. Vitamin K deficiency could reduce bone toughness and maximize the possibility of having osteoporosis mainly because the physique desires vitamin K for healthy bones.
What are some effects of vitamin K on overall health?
Scientists are studying vitamin K to have an understanding of how it influences our overall health. Below are some illustrations of what this investigate has demonstrated.
Vitamin K is important for healthy bones. Some investigate exhibits that people who try to eat much more vitamin K-abundant foods have stronger bones and are considerably less likely to break a hip than individuals who try to eat considerably less of these foods. A handful of research have observed that using vitamin K nutritional supplements improves bone toughness and the probabilities of breaking a bone, but other research have not. More investigate is essential to superior have an understanding of if vitamin K nutritional supplements can assistance make improvements to bone overall health and reduce osteoporosis possibility.
Coronary heart sickness
Scientists are studying irrespective of whether minimal blood concentrations of vitamin K maximize the possibility of coronary heart sickness, most likely by earning blood vessels that feed the heart stiffer and narrower. More investigate is essential to have an understanding of irrespective of whether vitamin K nutritional supplements could assistance protect against heart sickness.
Can vitamin K be unsafe?
Vitamin K has not been demonstrated to lead to any harm. Nevertheless, it can interact with some drugs, specifically warfarin (Coumadin®)—see the data underneath.
Does vitamin K interact with drugs or other nutritional nutritional supplements?
Indeed, some drugs may possibly interact with vitamin K. Below are a handful of illustrations:
Vitamin K can have a significant conversation with the blood thinner warfarin (Coumadin®). If you get warfarin, make absolutely sure that the amount of money of vitamin K you consume from food and nutritional supplements is about the exact same each individual day. A unexpected modify in the amount of money of vitamin K you get can lead to dangerous bleeding (if you consume considerably less) or blood clots (if you consume much more).
Antibiotics can ruin the fantastic microorganisms in your intestine. Some of these microorganisms make vitamin K. Working with antibiotics for much more than a handful of weeks may possibly reduce the amount of money of vitamin K created in your intestine and hence, the amount of money accessible for your physique to use.
Bile acid sequestrants
Some people get bile acid sequestrants (such as cholestyramine [Questran®] and colestipol [Colestid®]) to lessen blood cholesterol concentrations. These drugs can reduce the amount of money of vitamin K your physique absorbs, particularly if you get them for many yrs.
Orlistat (Alli® and Xenical®) is a pounds-decline drug. It cuts down the amount of money of fats your physique absorbs and can decrease the absorption of vitamin K.
Convey to your physician, pharmacist, and other health care vendors about any nutritional nutritional supplements and prescription or above-the-counter medications you get. They can explain to you if the nutritional nutritional supplements could interact with your medications or if the medications could interfere with how your physique absorbs, uses, or breaks down vitamins such as vitamin K.
Vitamin K and healthful ingesting
Persons need to get most of their vitamins from food and drinks, according to the federal government’s Nutritional Pointers for People in america. Meals have vitamins, minerals, nutritional fiber, and other factors that profit overall health. In some situations, fortified foods and nutritional nutritional supplements are beneficial when it is not achievable to meet up with desires for a person or much more vitamins (e.g., in the course of certain life stages such as pregnancy). For much more data about building a healthy nutritional pattern, see the Nutritional Pointers for People in america and the U.S. Division of Agriculture’s MyPlate.
The place can I find out much more about Vitamin K?
- For normal data on vitamin K:
- For much more data on food resources of vitamin K:
- Office environment of Nutritional Supplements Wellbeing Specialist Fact Sheet on Vitamin K
- U.S. Division of Agriculture’s (USDA) FoodData Central
- USDA Nutrient Lists for vitamin K as possibly:
- Phylloquinone, the kind of vitamin K observed in inexperienced leafy greens, detailed by food or by content, or
- Menaquinone, a kind of vitamin K observed in fermented foods and foods that occur from animals, detailed by food or by content
- For much more advice on picking nutritional nutritional supplements:
- For data about building a healthy nutritional pattern:
This reality sheet by the Office environment of Nutritional Supplements (ODS) provides data that need to not get the place of clinical advice. We motivate you to talk to your health care vendors (physician, registered dietitian, pharmacist, and many others.) about your fascination in, queries about, or use of nutritional nutritional supplements and what may possibly be best for your in general overall health. Any mention in this publication of a certain products or services, or suggestion from an corporation or qualified society, does not signify an endorsement by ODS of that products, services, or skilled advice.
Up-to-date: March 22, 2021 History of variations to this reality sheet